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assault bike

Friday, February 15th, 2019

2 person teams: AMRAP 10 min: Max Assaublt bike cals *1 person works at a time, person NOT on bike holds plank hold.Partners switch whenever...
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Wednesday, January 2

All ClassesA) Every 2 min for 18 min, alternate:8 Split Stance Romanian DeadliftsHollow Hold – 1 minSingle Arm Bottom’s-Up KB Carry B) AMRAP 8 min:10...
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Friday, December 7

CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups

Friday, November 30

CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250...
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Wednesday, November 28

It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10...
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Monday, November 19

All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest...
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Friday, November 16

CrossFit + Longevity + QuickFit 2 min alternating stations x 4 rounds (24 min) 1. Assault Bike 2. Toes-bar 3. Burpees *athletes don’t have to...
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Tuesday, November 13

CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front...
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Thursday, October 25

CrossFit Aerobic Capacity 30-min Air Bike; every 2 min get off and complete 150′ bearhug carry QuickFit Ascending ladder x 14min 2 cal row, 2...
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Friday, October 19

CrossFit 2 Person Teams 3 rounds for time: 50 cal bike (shared) 50′ synchro single arm OH DB Lunge (25′ L arm, 25′ R arm)...
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